A GP’s guide to spotting the warning signs, protecting your health and keeping your blood sugar where it belongs.

By Dr Rebecca McGowan, Australian GP and founder of LifeVest Health Programs

When did you last check your blood sugar?

And no, licking your finger after eating a doughnut doesn’t count!

As a GP, one of the things I find concerning about type 2 diabetes is just how quietly it can creep up on people.

No flashing lights. No alarm bells. Your pancreas certainly isn’t sending you a text message saying, “Help! Things are getting a bit sticky in here!”

You can feel perfectly well while high blood sugar is quietly damaging your body.

But here’s the good news. Type 2 diabetes can often be prevented or delayed, and the earlier we identify it, the more we can do.

Almost 2 million Australians. That’s a lot of sugar!

Diabetes Australia has estimated that up to 2 million Australians may be living with diabetes, including around 500,000 people with undiagnosed type 2 diabetes.

Another estimated 2 million Australians have prediabetes, where blood sugar is higher than normal but not yet in the diabetes range.

These are separate groups, and together they represent an enormous opportunity for prevention.

Research shows that structured lifestyle programs can reduce the risk of developing type 2 diabetes by around 58% in people at high risk.

That’s something worth getting excited about!

What’s actually happening inside your body?

Think of glucose (sugar) as fuel for your body.

Your pancreas produces insulin, a hormone that helps move glucose from your bloodstream into your cells for energy.

With type 2 diabetes, which accounts for around 85–90% of diabetes cases, your body becomes resistant to insulin, and over time your pancreas may struggle to produce enough.

The result? Too much glucose circulating in your blood.

Type 1 diabetes is different. It’s an autoimmune condition that destroys insulin-producing cells, cannot currently be prevented and requires insulin treatment.

And no, eating sugar doesn’t automatically give you diabetes!

Genetics, age, insulin resistance, body composition and lifestyle all contribute to type 2 diabetes.

Prediabetes: Your body’s amber warning light

Prediabetes is a bit like the amber traffic light on your body’s dashboard.

Your blood sugar is higher than it should be, but hasn’t reached the diabetes range.

This is a fantastic opportunity to act!

Improving your diet, moving more, building muscle and, where appropriate, reducing excess body fat can help prevent or delay type 2 diabetes.

The earlier you act, the better.

Why do doctors make such a fuss about diabetes?

Because high blood sugar doesn’t just sit there minding its own business.

It’s like a bad houseguest who moves in uninvited, makes themselves comfortable and starts wreaking havoc!

Over time, diabetes can damage blood vessels and nerves, increasing your risk of:

• Heart attacks and strokes: Damage to blood vessels increases cardiovascular risk.
• Kidney disease: Diabetes is a major cause of chronic kidney disease.
• Dementia: Type 2 diabetes is associated with increased dementia risk.
• Vision loss: Damage to the retina can affect eyesight.
• Nerve damage: Particularly in the feet, sometimes leading to ulcers and infections.
• Sexual difficulties: Including erectile dysfunction and other sexual health problems.

Diabetes is sometimes called a silent killer because damage may develop before you realise anything is wrong.

Fortunately, early diagnosis and good management substantially reduce these risks.

What are the warning signs?

Watch for:

• Unusual tiredness or irritability
• Constant thirst or hunger
• Weeing frequently, particularly overnight
• Blurred vision
• Cuts or wounds taking longer to heal
• Recurrent infections or itchy skin
• Tingling or numbness in your feet
• Unexplained weight loss

But many people with type 2 diabetes have no obvious symptoms at all.

How do you check for diabetes?

The RACGP recommends regular diabetes risk assessment, generally every three years from age 40 for adults without additional risk factors.

Your GP may use the Australian Type 2 Diabetes Risk Assessment Tool (AUSDRISK) and arrange blood tests when appropriate.

These include:

• HbA1c: Your average blood glucose over approximately three months. No fasting required.
• Fasting blood glucose: Measures glucose after an overnight fast.
• Oral glucose tolerance test: Sometimes needed to clarify results.

Higher-risk groups may need earlier or more frequent testing, including Aboriginal and Torres Strait Islander adults, people with a family history, those living in a larger size body and women with previous gestational diabetes.

Try the free Diabetes Australia risk calculator.

I also encourage checking blood pressure and cholesterol. These three risk factors often hunt in packs!

What about diabetes during pregnancy?

Gestational diabetes develops during pregnancy and can affect women of all body sizes.

Testing is generally recommended around 24–28 weeks, with earlier assessment for those at increased risk.

Although gestational diabetes often resolves after birth, it increases the risk of type 2 diabetes later.

Women with previous gestational diabetes should have follow-up testing, generally 6–12 weeks after delivery, and ongoing checks with their GP.

Another valuable opportunity for prevention!

Six practical ways to reduce your risk

You don’t need to empty the pantry, join a gym or survive on lettuce leaves.

1. Start with what’s going into your mouth!

Swap sugary drinks, energy drinks and sweetened iced coffees for water or unsweetened alternatives.

Some of my patients love homemade soda water. All the bubbles, without the added sugar!

Gradually reduce sugar in tea and coffee.

And do you REALLY need dessert every night?

Many of my evening “sugar seekers” find the best time to make that decision is at the supermarket.

Skip the lolly aisle, avoid the ice cream section and those tempting treats won’t be calling your name at 8 pm.

My advice? “Quit eating like you’re 18 and your parents are away for the weekend!”

2. Become a sugar detective

Sugar hides in breakfast cereals, flavoured yoghurts, sauces and packaged snacks.

Compare sugar content per 100 g on food labels and check for added sugars.

Choose plain yoghurt with fruit, rolled oats instead of sugary cereals and whole fruit rather than juice.

Fruit and milk naturally contain sugar, but you don’t need to avoid them.

A Mediterranean-style diet, rich in vegetables, legumes, wholegrains, fruit, nuts, olive oil and lean proteins, is an excellent starting point.

An accredited practising dietitian can help if you need more guidance.

3. Put your muscles to work!

Your muscles are wonderful glucose users. And they’re not just there for you to flex!

Walking, gardening, swimming, cycling and resistance exercises all improve insulin sensitivity.

Aim for around 30 minutes of moderate activity most days, plus strength training twice weekly.

Even a 10–15 minute walk after meals is a terrific start.

Need help? See a physiotherapist or exercise physiologist.

4. Fill up on fibre

Choose vegetables, legumes, wholegrains, nuts and fruit.

Fibre supports blood glucose control, gut health and helps keep you satisfied.

Try my favourite breakfast: Bircher muesli with oats, chia seeds, yoghurt, fruit and nuts.

Your microbiome, the “rainforest in your gut”, will thank you!

5. Look after your sleep and stress

Poor sleep and ongoing stress can affect how your body manages glucose.

Aim for regular sleep routines, manage stress where possible and ask your GP for support.

Shift workers, I’m looking at you too! Your sleep matters, even when your roster makes things difficult.

6. Know your family history and your numbers

Family history, blood pressure, cholesterol and waist circumference all matter.

For people living in a larger size body, modest weight reduction, where appropriate, can improve insulin sensitivity.

But diabetes isn’t a character flaw or simply about body size. People in smaller bodies develop type 2 diabetes too.

Prevention is about knowledge and opportunity, not shame or blame.

Already living with diabetes? Don’t switch off!

Good management makes an enormous difference.

Your GP can help with medication, blood glucose monitoring, regular kidney, eye and foot checks, and reducing your risk of complications.

Many people with type 2 diabetes can reduce the impact on their bodies with appropriate treatment and ongoing support.

There is plenty you can do to stay well.

Your next step? Don’t wait until something goes wrong.

As a GP, I’d much rather see someone who wants to “just check things out” and discovers slightly elevated blood sugar today than meet them years later with preventable complications.

Book a GP appointment, understand your risk and choose one health improvement you can commit to this week.

You don’t have to change everything. You just have to start somewhere.

And remember:

“Your pancreas has a big job to do. Give it a helping hand, and hopefully it’ll keep working well for many years to come!”

Bring LifeVest Diabetes Prevention to Your Workplace

Could some of your employees be living with high blood sugar without knowing it? Statistically, YES!

Long hours, shift work, sedentary jobs, takeaway meals and poor sleep can make healthy habits difficult.

That’s why workplace preventative-health education matters.

At LifeVest Health Programs, our GP-led diabetes education video helps employees understand diabetes, recognise warning signs, identify their risks and take practical steps to protect their health.

No lectures. No judgement. No miracle supplements.

Just clear, evidence-based Australian GP advice that people can actually use.

Give your workforce the knowledge to protect their health before problems develop.

Visit LifeVest Health Programs to enquire about purchasing our diabetes education program for your workplace.

Useful Australian resources

• Diabetes Australia: Prevention
• Diabetes Australia: Free risk calculator
• RACGP: Management of type 2 diabetes
• Better Health Channel: Diabetes
• Healthdirect: Diabetes

Disclaimer
The information shared by LifeVest Pty Ltd is for general education and information only and is not medical advice. Please speak with your GP, specialist, or healthcare professional for advice about your own health and circumstances. We aim to keep our content accurate and up to date, however medical information and guidelines can change over time. External links are provided for convenience only and do not imply endorsement. LifeVest Pty Ltd is not responsible for any loss or harm resulting from reliance on information shared through our website, social media, or other communications.